Welcome to this guided meditation on understanding the basics of meditation.
If this is your first time,
Welcome to the practice,
And if you're returning back,
Welcome back.
I encourage you to practice today with beginner's mind,
Letting go of all preconceived ideas about meditation and what this will or should look like,
Acting as if you have never experienced these moments or this breath as a true beginner.
Become curious.
Your goal is not to empty your mind,
But rather to be present with all experiences.
Mindfulness is simply non-judgment,
Patience,
Acceptance,
Trust,
Letting go,
And not striving.
Today,
You will notice that your mind will quickly wander.
This is okay.
This is actually good.
Let it be.
Don't try to change it,
For this will only make the thought stronger.
So when you notice a distraction such as thinking or physical sensation,
Recognize that you have wandered away and gently guide your focus back to the breath.
It's just like a whisper,
Gentle and soft.
You may have to repeat this over and over,
But remember that you will accept all experiences in this meditation.
And if you feel distressed at any point,
Please allow yourself to step away from the practice.
Open the eyes,
Stretch,
Do whatever your body needs.
You are in control of this experience.
Now,
We will begin.
First,
Find a comfortable and quiet space where you can sit or lie down.
If you are sitting,
Use a pillow or a cushion to support the sit bones.
Make sure the knees fall below the hips.
And if you feel comfortable,
Close your eyes.
And let's begin.
Take a moment to settle into your body.
Feel the weight of your body supported by the surface beneath you.
Imagining gravity pulling you down at the tailbone.
And then imagining a string from the tip of your head lifting you up to the skies.
And again,
Focusing on gravity pulling you down.
Allow your muscles to relax and your breath to naturally flow in and out.
Begin to just observe any sensations,
The breath,
Feeling yourself sitting and supported by gravity.
And just witness this moment.
As we embark on this meditation journey together,
Remember that meditation is a practice of cultivating awareness,
Presence,
And inner peace.
It's a way to connect with yourself on a deeper level and to bring a calm sense into your mind.
We do not strive for an empty mind.
We practice non-judgment and focus on the present moment by using an anchor of awareness.
So let's start by becoming aware of the breath,
Using the breath as an anchor.
Deeply inhale through your nose,
Filling your lungs,
And then exhale slowly through your mouth.
Inhale and exhale.
Feel the rhythm of your breath,
The rising and the falling of your chest and abdomen.
Continue to just slow down and deepen the breath.
Meditation can be done in so many different ways,
But at its core,
It's about being fully present in the here and now.
It's about letting go of distractions and finding stillness within.
Remember,
It's natural for your mind to wander to wander.
When you notice your thoughts drifting away,
Gently guide your attention back to the breath,
Breathing in and out.
Imagine your thoughts as clouds passing in the sky of your mind.
Acknowledge them,
Observe them,
And let them go.
Returning your focus back to your breath,
Breathing deeply in and out.
Now let your breath return to a natural pace.
Do not try to force the breath in any way at this point.
Let the body breathe itself.
Remember,
You were truly born to breathe.
Start to become really curious about what the breath feels like.
Choose a place to rest your attention,
Either the tip of the nose,
The chest,
Or the abdomen.
Just seeing where you can feel and observe the breath.
Again,
Letting the body just breathe itself.
Just observing the breath and becoming aware whenever the mind is distracted.
Simply noticing and gently guide the attention back to the breath,
Either at the tip of the nose,
The chest,
Or the abdomen.
Just sticking with it in this way,
Observing the breath,
And just noticing when you're lost.
Returning back to the breath over and over and over.
And as you continue to breathe,
Bring your awareness to your body.
Notice any sensations you're feeling,
And become curious about those sensations without judgment.
If you encounter any tension,
Breathe into those areas,
And imagine releasing that tension with each exhale.
And know that when we exhale,
Our bodies naturally soften.
You do not have to strive for releasing tension.
Just simply imagine the body melting like butter on the out-breath,
And observe with a curious mind.
Just paying attention to any sensations in the body,
Or focusing again on the breath.
All you're doing is being curious,
Being present,
And not judging.
Now for a moment,
Take some time to set an intention for the rest of your day.
It could be something like,
I am present.
I am non-judgmental.
I am open to this experience.
Or I am cultivating inner peace.
And allow this intention to guide you throughout the rest of this meditation,
And throughout your day.
As we conclude this meditation,
Bring your attention back to the breath.
Take a deep breath in,
And as you exhale,
Gently wiggle your fingers and toes,
Bringing awareness back to your physical body.
When you're ready,
Slowly open your eyes.
Take a moment to just look around at your surroundings.
Just noticing something you might not have noticed before.
A speck on the carpet,
A dot on the wall.
Just notice something.
And remember that meditation is a journey,
And each practice is an opportunity to deepen your connection with yourself,
Or to just reset and become present.
As you continue on this path,
You'll discover the unique benefits that it brings to your life.
Be consistent.
Come back.
Thank you for joining me in this meditation.
May you be well.
May you be at ease.
And may you be free from suffering.
